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- Dortha Thomas
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2 GRAND DEPART CLASSIC IMPROVER PLAN Monday Tuesday Wednesday Thursday Friday Saturday Sunday Wk minute easy ride OR/. 45 minutes pracpse regular steady cadence of 90 rpm at steady cadence of 90 rpm OR/. Spin class or 30 minute tempo 2 hour ride fully conversaponal Wk 2 40 minute ride to include 4 x 5 threshold OR/. 45 minutes including hills pracpse regular steady cadence of 90 rpm at steady cadence of 90 rpm OR/. Spin class or 30 minute tempo 2 hour ride fully conversaponal Wk 3 40 minute ride to include 5 x 5 threshold OR/. 45 minutes including hills pracpse regular steady cadence of 90 rpm OR/. Spin class or 30 minute tempo 2 hours minutes easy but include rolling terrain Wk 4 30 minutes as a progression of 10 minutes easy / 10 steady / 10 threshold outside, or on spin or wa\ bike minutes all easy pre- breakfast ride or easy 30 minute ride 90 mins all easy conversaponal effort
3 Wk 5 5 x 6 threshold OR/. 45 minutes Hilly pre- breakfast ride minutes asteady effort OR/. Spin class or 40 minute tempo 2hrs mins - all easy conversaponal paced riding Wk 6 3 x 10 threshold OR/ minutes 60 min hilly pre- breakfast ride to include 10 climbs between 90s and 120s climb at threshold effort and descend safely OR/. Spin or 40 minute tempo 2hrs 45mins - 3hrs mins easy Wk 7 3 x 12 threshold OR/ minutes min hilly pre- breakfast ride to include climbs between 90s and 120s climb at threshold effort and descend safely OR/. Spin or 40 minute tempo 3hrs mins all easy Wk 8 40 minutes 20 easy, 20 threshold effort either outside, or on spin or wa\ bike minutes all easy pre- breakfast ride Light 20 minute spin and check bike Ideal weekend for a sporpve or own ride of miles
4 Wk 9 2 x 20 threshold effort (5 min easy recovery) OR/ minutes include efforts of seconds in a big gear working 9/10 effort with sec easy spin recovery Or/ spin or 45 minutes with final 25 at a controlled discomfort or steady aerobic 3hrs 30 mins final 30 steady to threshold effort Wk 10 3 x 15 threshold on spin or OR/ minutes include 15 efforts of seconds in a big gear working 9/10 effort with sec easy spin recovery Or/ spin or minute easy ride 4hrs - 4hrs 30 mins picking up pace in final minutes - pracpse ride day nutripon Wk 11 3 x 15 threshold on spin or OR/ minutes include efforts of seconds in a big gear working 9/10 effort with sec easy spin recovery Or/ spin or minute easy ride 4 hrs 30 4 hrs 45 minutes all easy over a rolling terrain Wk minutes with final threshold effort outside or on spin/ 40 minute out and back ride ride out for 40 minutes at steady effort, turn and get back several minutes faster minutes all easy Ideal weekend for a sporpve or own ride of 100km
5 Wk minute ride to include 2 x 25 threshold on spin or OR/ minutes 75 minute ride with final 30 threshold or minute easy ride 5hrs 6hrs to include 4 x 20 steady to light threshold effort Wk minutes with final at threshold outside or on spin/ OR/ minutes 30/30/30 riding easy/steady/ threshold with no rest pre breakfast or minute easy ride 3-4 hours pracpsing ride day nutripon with picking up pace in final 60 minutes Wk minutes 30 easy / 30 threshold outside or on spin/ OR/ minutes 60 minute out and back ride ride out for 30 minutes at steady effort, turn and get back several minutes faster or minute easy ride 90 mins all easy pracpse race day nutripon Wk minutes inc. 3 x 5 mins threshold (3-4 min spin recovery) outside or on spin/ Travel to Portsmouth Travel to Mont Saint- Michel The Grand Depart Classic 2016 Travel back to the UK
THE LONG RIDE THRESHOLD RIDES HILLS
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THE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
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